CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
15 min
3 sets NFT
2-3 Rope Climbs or Legless
4-6 Dragon Flags
60-90 sec HS Hold
Weightlifting
Hang Power Clean (1 Hang Power Clean + 1 Power Clean)
*E2MOM for 10 sets
*Get to your heavy complex weight from 2 weeks ago by the 8th set, and complete sets 8-9-10 at that weight.